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Secrets to healthy summer smoothies

Each week a nutritionist from the University of Maryland Medical Center provides a weekly guest post. This week, Anna Bondy, dietetic intern, weighs in on summer smoothies.

When the weather gets warmer, there is nothing more refreshing than a summer smoothie.

But not all smoothies are created equal. You may be surprised to find caffeine, sugar or even herbal supplements in some versions. Whether you're buying a smoothie at your gym, in the mall or as a meal replacement, be an informed consumer. Check the ingredient list and, if possible, compare serving sizes and calorie information.

Consider that many store-bought smoothies:

•Are often full of added sugars. The natural sugar in fruit comes with vitamins and phytonutrients, but sugar from turbinado, honey or agave does not carry these added benefits.

May be low in sugar but use sugar substitutes. Go to the website of the American Diabetes Association to help you make choices based on your personal goals.

The best smoothie is often the one made at home. You control what goes into it and you can make appropriate serving sizes and add sweetener to your taste. Below is a quick guide to get you started making smoothies at home. Pick at least one ingredient from each section, but feel free to double up on fruits and veggies:

For example, you could combine 6 ounces of nonfat vanilla Greek yogurt with half a cup of peaches and half a cup of strawberries, then garnish it with some mint for 180 calories and 81 percent of your daily value of vitamin C.

So next time you're craving a cool summer smoothie, choose to make it with whole fruit, less added sugar and reasonable portions.